What Training Have You Done Today?

[dabatey]

1hr Wolverine L4
1092- 184/180/184/180/184/180

1:00:00.0 12,784m 2:20.8 125 731 18 146

Rest day yesterday and this felt a tiny bit easier than Thursday's. The 18 day break though shows through in heartrate which runs 10bpm higher for the last 2 workouts vs the exact same workouts prior to time off. First set of intervals is 4x1k on Wed and I think I'm gonna have to take a step back in paces.

[jcross485]

Found some time today after preparation of my daughters birthday party and before the first kids arrive. Programmed 2 hours and started with ~2:00 to see how it goes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	30,177m	1:59.2	206	1009	20	152
15:00.0	3,754m	1:59.8	203	999	20	146
30:00.0	3,755m	1:59.8	203	999	20	148
45:00.0	3,760m	1:59.6	204	1002	20	147
1:00:00	3,764m	1:59.5	205	1004	20	153
1:15:00	3,759m	1:59.7	204	1002	20	154
1:30:00	3,764m	1:59.5	205	1004	20	153
1:45:00	3,786m	1:58.8	208	1017	20	155
2:00:00	3,837m	1:57.2	217	1046	20	162

HR was higher as expected from the start, but from muscular side it felt ok, so I held the split and rate for the first hour.
Second hour was mainly eyes closed, but to my surprise rate and pace stayed where they were. Last split was a bit faster, carried away by the music.

As others noted, really strong session.

[jcross485]

9/28 - Strength work.

Brutal session. Didn't get to train until about noon; garage was in the 90F's by then. It generally doesn't impact the barbell stuff much for me but it killed be on the weight vest work, especially because my lunges are out in the driveway and street in the sun. Deadlifts felt pretty good overall, weights moved pretty smooth and quick for the heavy day of my medium week. Weight vest work was a slog; some of the flatness and heaviness from the last few days showed through here. Got all sets done in about 45:00 total so not quite PR pace but moving along rather quick. Rest of the day is focused on quality food, hydration, and maybe some hot tub.

Empty Barbell Warmup: Standing Press, Barbell Row, SLDL/RDL - 3 rounds, 10 reps each

Deadlift: 135 x 5 x 3 sets, 205 x 5, 255 x 5, 295 x 5, 335 x 5, 375 x 5

Pull-Ups (5 reps), Feet-Elevated Push-Ups (10 reps), Walking Lunges (10 reps per leg) - 20 rounds, 10kg vest

[Sakly]

Found some time today after preparation of my daughters birthday party and before the first kids arrive. Programmed 2 hours and started with ~2:00 to see how it goes.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	30,177m	1:59.2	206	1009	20	152
15:00.0	3,754m	1:59.8	203	999	20	146
30:00.0	3,755m	1:59.8	203	999	20	148
45:00.0	3,760m	1:59.6	204	1002	20	147
1:00:00	3,764m	1:59.5	205	1004	20	153
1:15:00	3,759m	1:59.7	204	1002	20	154
1:30:00	3,764m	1:59.5	205	1004	20	153
1:45:00	3,786m	1:58.8	208	1017	20	155
2:00:00	3,837m	1:57.2	217	1046	20	162

HR was higher as expected from the start, but from muscular side it felt ok, so I held the split and rate for the first hour.
Second hour was mainly eyes closed, but to my surprise rate and pace stayed where they were. Last split was a bit faster, carried away by the music.

As others noted, really strong session.

Thx Jonathan!
From muscular side this felt more or less "easy", despite HR showing otherwise for CVS. No fatigue today after 7h of sleep.

[Dangerscouse]

16:09.4 4,029m 2:00.3 201 991 20 130
11:59.4 3,000m 1:59.9 203 998 21 130
4:10.1 4,029m 2:01.5 195 971 21 130

My engine was good to go, but my chassis wasn't up for it, so with my lower back not feeling better as I progressed I had to do the right thing and HD.

I did some strength and stretching work afterwards just to salvage something from today. I forgot how beneficial reverse planks are, so I really enjoyed holding that stretch as I could really feel the benefit in my biceps, chest and anterior delts.

[Sakly]

As a very short gym session, as I felt good and found another hour before "family birthday".

15min skierg warmup

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,990m	1:52.7	244	1139	41
3:00.0	792m	1:53.6	239	1120	42
6:00.0	793m	1:53.4	239	1123	41
9:00.0	797m	1:52.9	243	1136	41
12:00.0	799m	1:52.6	245	1142	41
15:00.0	810m	1:51.1	255	1178	41

This is a good bit faster than usual, as I changed stroke technique recently. I use a shorter stroke with much less knee and hip bend, but higher rate. I feel less fatigue, despite going faster.

Afterwards only 4 sets Dips+10kg and 4 sets commando pullups (5-6 each side with ca. 30s rest per set).

[jcross485]

16:09.4 4,029m 2:00.3 201 991 20 130
11:59.4 3,000m 1:59.9 203 998 21 130
4:10.1 4,029m 2:01.5 195 971 21 130

My engine was good to go, but my chassis wasn't up for it, so with my lower back not feeling better as I progressed I had to do the right thing and HD.

I did some strength and stretching work afterwards just to salvage something from today. I forgot how beneficial reverse planks are, so I really enjoyed holding that stretch as I could really feel the benefit in my biceps, chest and anterior delts.

Sometimes its for the better. I know you do or did a lot of pilates; are you trying to work that back in at all?

As a very short gym session, as I felt good and found another hour before "family birthday".

15min skierg warmup

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,990m	1:52.7	244	1139	41
3:00.0	792m	1:53.6	239	1120	42
6:00.0	793m	1:53.4	239	1123	41
9:00.0	797m	1:52.9	243	1136	41
12:00.0	799m	1:52.6	245	1142	41
15:00.0	810m	1:51.1	255	1178	41

This is a good bit faster than usual, as I changed stroke technique recently. I use a shorter stroke with much less knee and hip bend, but higher rate. I feel less fatigue, despite going faster.

Afterwards only 4 sets Dips+10kg and 4 sets commando pullups (5-6 each side with ca. 30s rest per set).

I've only tried a SkiErg once and did not care for it at all, but maybe its an acquired taste and I need to give it more of a shot.

[jcross485]

9/29 - 16k erg. 3k warm up, 10 x 1k @ 60:00 - HM effort (1:00 rest), 3k cool down.

A bit sore from yesterday's strength session but felt really good during the erg. HR stayed in check pretty well and based on where it leveled out, I feel confident I would have been able to hold this pace for a 60:00 test or longer; not sure if it would have been there for a full HM but it was a good session. Similar pace / power numbers (slightly faster) to the last time I did this session, however last session was at around 25-26 SR whereas this one was much lower at 22 SR. Every interval was the exact same number of strokes (85) so real good rhythm on the day. This wraps up a bit over 7 hours of training this week; hopefully next week is a solid 6+ hours again as well.

Time Meters Pace Watts Cal/Hr S/M
1:04:18.9 16,000m 2:00.5 200 986 20 150

6:18.1 1,500m 2:06.0 175 901 18 127
6:18.1 1,500m 2:06.0 175 901 18 133
r: 1:00 31m
3:55.3 1,000m 1:57.6 215 1039 22 149
r: 1:00 35m
3:55.2 1,000m 1:57.6 215 1040 22 153
r: 1:00 30m
3:55.1 1,000m 1:57.5 215 1041 22 155
r: 1:00 34m
3:55.0 1,000m 1:57.5 216 1042 22 157
r: 1:00 29m
3:54.8 1,000m 1:57.4 216 1044 22 158
r: 1:00 35m
3:54.8 1,000m 1:57.4 216 1044 22 159
r: 1:00 29m
3:54.7 1,000m 1:57.3 217 1045 22 160
r: 1:00 33m
3:54.4 1,000m 1:57.2 217 1048 22 162
r: 1:00 37m
3:54.3 1,000m 1:57.1 218 1049 22 162
r: 1:00 37m
3:54.1 1,000m 1:57.0 218 1051 22 162
r: 1:00 29m
6:17.6 1,500m 2:05.8 176 904 18 142
6:17.5 1,500m 2:05.8 176 904 18 145
r359m

[Dangerscouse]

I know you do or did a lot of pilates; are you trying to work that back in at all?

Well, this is the issue that I've been thinking about today. It's always been hot dynamic pilates, but for about 11 years it was at another place and it was only bodyweight exercises, so it was more controlled and less likely to be an issue.

About a year ago, Hayley moved to somewhere else, so now we use dumbbells & resistance bands, so when it was virtually always was beneficial to do pilates when I had a bad back, it can feel a bit too frenetic with dumbbells, as it's done to tempo of dance music (circa 120bpm), which can be a bit too fast on occasions depending on the exercise e.g. a squat into a shoulder press. They're not heavy, but it doesn't take much when there's a lot of repetition (little rest and quite often straight into another movement) for it to aggravate my back.

Interestingly the pilates I did this morning, after HDing, felt good and helped my back, so I think I need to miss this week's class and let my back settle down. It's not feeling too bad now, so hopefully it'll be better again tomorrow, and if not I'll do another of my own pilates sessions. Thanks for asking.

[jcross485]

Well, this is the issue that I've been thinking about today. It's always been hot dynamic pilates, but for about 11 years it was at another place and it was only bodyweight exercises, so it was more controlled and less likely to be an issue.

About a year ago, Hayley moved to somewhere else, so now we use dumbbells & resistance bands, so when it was virtually always was beneficial to do pilates when I had a bad back, it can feel a bit too frenetic with dumbbells, as it's done to tempo of dance music (circa 120bpm), which can be a bit too fast on occasions depending on the exercise e.g. a squat into a shoulder press. They're not heavy, but it doesn't take much when there's a lot of repetition (little rest and quite often straight into another movement) for it to aggravate my back.

Interestingly the pilates I did this morning, after HDing, felt good and helped my back, so I think I need to miss this week's class and let my back settle down. It's not feeling too bad now, so hopefully it'll be better again tomorrow, and if not I'll do another of my own pilates sessions. Thanks for asking.

Backs are always tricky / finicky because what helps one person can hurt another and vice versa.

I am not advocating deadlifting in your case right now, not until you get fully healed up and recovered, but as an N=1, I've noticed I feel better when I keep some kind of loaded hinging in. That said, I do need to more regularly compliment it with some core / ab work; I have a relatively strong core but it's something that can always be improved and would be beneficial in the long term.

[dabatey]

Wolverine 1hr L4
1096- 184/184/180/180/184/184

1:00:00.0 12,839m 2:20.1 127 737 18 139

A wee bit easier than yesterday's L4. 0.7s/100 average faster but Av HR 6 bpm lower. Yesterday's was on the back of a few Friday night beers and Saturday afternoon DIY, so those two combined probably made the difference.

[deadlifting265]

30/9/24(Mon)

2x4km(3)

8km-29.07.7-1.49.2-R21-269w

4km-14.36.2-1.49.5-R21-266w

4km-14.31.5-1.48.9-R22-271w

Into the garage alone again for another hard 5km type sesh.

Looking at it cold, I'm not happy. Legs like blocks of ice and no strength in the arms, some of that due to day off work and thus only one meal and limited movement.

1.6splits slower than the 3km's at one pip lower and an extra 1km further per set so I suppose not that far off the pace comparison(maybe 0.5/0.7)

Lower back tight the last week(ish) so decided to do just one hip hinge 20rep set on safety-bar squats.

60kg-20reps after......

[Sakly]

Last call for the internal team challenge, stairway to heaven 1...5min 1r.
Strategy: 1:40 x3, then back off to 1:42.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
15:00.0	4,447m	1:41.1	338	1462	28	170
1:00.0	305m	1:38.3	368	1565	31	156
r: 1:00	39m						
2:00.0	603m	1:39.5	355	1522	32	167
r: 1:00	47m						
3:00.0	900m	1:40.0	350	1504	31	170
r: 1:00	34m						
4:00.0	1,178m	1:41.8	331	1439	28	170
r: 1:00	24m						
5:00.0	1,462m	1:42.5	324	1415	26	174

[jcross485]

9/30 - 16k steady erg; 2 x 8k w/ 2:00 between for water and towel off.

Fairly happy with this session even though it doesn't look like much in comparison to others on paper. Legs and upper back a bit sore, likely still from the strength work on Saturday, but felt strong throughout and felt as though I was holding position at the catch and throughout the stroke really well. HR stayed in line with the negative split throughout the session and based on the ending split and HR, my aerobic base is in a good place, especially considering we're still dealing with record heat here. Really looking forward to the next few months as temps cool down.

Time Meters Pace Watts Cal/Hr S/M
1:06:58.8 16,000m 2:05.5 177 908 18 136

8:23.9 2,000m 2:05.9 175 902 18 132
8:23.5 2,000m 2:05.8 175 903 18 133
8:22.9 2,000m 2:05.7 176 906 18 135
8:22.5 2,000m 2:05.6 177 907 18 137
r: 2:00 29m
8:22.1 2,000m 2:05.5 177 909 18 137
8:21.7 2,000m 2:05.4 177 910 18 138
8:21.4 2,000m 2:05.3 178 911 18 140
8:20.8 2,000m 2:05.2 178 913 18 141

[winniewinser]

Last call for the internal team challenge, stairway to heaven 1...5min 1r.
Strategy: 1:40 x3, then back off to 1:42.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
15:00.0	4,447m	1:41.1	338	1462	28	170
1:00.0	305m	1:38.3	368	1565	31	156
r: 1:00	39m						
2:00.0	603m	1:39.5	355	1522	32	167
r: 1:00	47m						
3:00.0	900m	1:40.0	350	1504	31	170
r: 1:00	34m						
4:00.0	1,178m	1:41.8	331	1439	28	170
r: 1:00	24m						
5:00.0	1,462m	1:42.5	324	1415	26	174

Looks strong